Breathing exercise · 3 · 8
Double-inhale sigh for coming down after exercise, when you are too tired to try hard
3 · 8 breathing: two inhales stacked together, then everything out through the mouth.
Follow the circle. It counts for you.
How it works
Fill your lungs, add one more small sip of air, then exhale for 8 counts through the mouth. Too tired to try hard is exactly the right amount of tired for this. Simple things first: contact, weight, temperature.
Why it can help
It is the least elegant exercise here and often the most effective in the moment.
The pattern, in seconds
| Phase | Length | Starts at |
|---|---|---|
| Inhale | 3s | 0s |
| Exhale | 8s | 3s |
One round is 11 seconds. At the default 8 rounds this practice runs 88 seconds — about 1 minute — plus a breath or two of ordinary breathing between rounds.
Good for
- at the start of a study session, to set the tone
- when the afternoon has gone flat
- on a train or a bus, with your bag on your lap
Tips
- There is no need to breathe deeply. Long and quiet is the aim.
- If you have a cold or a blocked nose, skip the holds and breathe through your mouth.
- There are no holds in this one, which makes it a good choice if breath-holding makes you anxious.
Please note
The double inhale is gentle, but if you feel lightheaded, reduce it to a single inhale and a long exhale. Stop if you feel dizzy. If you have a heart or lung condition, check with a doctor before starting a new breathing practice.
If this rhythm does not suit you, try 3-6 breathing: 10 rounds for exam nerves, after a difficult conversation, Coherent 4-4 breathing exercise for a grey day — after a difficult conversation or 4-8 breathing — 4 · 8 — for heavy days, when you cannot concentrate on anything else.